Xa uqala ukuba nesithukuthezi sokutya amaqanda afanayo kunye nebhekoni kwisidlo sakusasa kwi-ketogenic diet, ezi Keto Avocado Smoked Salmon Toast kufuneka ibe yinto yokuqala ozama ngayo ngaphambi kokuphosa itawuli. Ngokungafaniyo neenguqulelo ozibonayo xa uskrola kwimidiya yoluntu, le iphantsi i-carbohydrates eseleyosisityebi ngaphakathi amafutha aphilileyo kwaye kakhulu ezizodwa. Oku kuya kutshintsha indlela otya ngayo isidlo sakusasa yonke imihla.
Kwaye ngoncedo oluncinci oluvela kancinci ukulungiselela ukutya kunye nokubhaka ibha yakho isonka keto Ekuqaleni kweveki, esi sidlo sakusasa simnandi sinokulungiswa kwimizuzu nje embalwa kusasa. Oku kuya kukunceda uhlale endleleni kwaye kukuthintele ekuphambukeni kwisicwangciso. Kumnandi ukutya xa usendleleni, kutyebile kumafutha asempilweni okuphembelela umzimba wakho, inefayibha ephezulu yokuphucula ukwetyisa kwakho, kwaye igcwele nje isixa esifanelekileyo seprotheyini ukukugcina uqhubeke.
Izithako eziphambili kule recipe ziquka:
Amaqanda Lukhetho olucacileyo lweprotheyini yasekuseni, kodwa banokudinwa ngokwenene ngokukhawuleza. Esikhundleni samaqanda abilisiwe, amaqanda aqhekekileyo, okanye amaqanda anelanga, xuba izinto kunye ne-salmon etshaya kusasa. Kulula ukuyifumana nakweyiphi na imarike, eguquguqukayo, kunye nomthombo olungileyo weprotheyini ekhawulezayo nelula. Uya kuxhamla nakwezinye izondlo ezibonelelayo.
Iingenelo zesalmon etshayayo:
- Utyebile ngamafutha asempilweni.
- Umthombo olungileyo weprotheyini.
- Electrolytes kunye neeminerali.
# 1: omega 3 fatty acids
Njengesalmon entsha, i-salmon etshayayo iqulethe i-omega-3 fatty acids efanayo esempilweni i-DHA kunye ne-EPA. Olu hlobo lwamafutha lunokuthoba ithuba lakho lokuhlaselwa sisifo sentliziyo kunye nestroke, lwandise amandla engqondo yakho, lunciphise ukudumba, kwaye lusenokude lwehlise umngcipheko wokuba nomhlaza.
# 2: umxholo weprotheyini
Incinci ihamba indlela ende kunye nesalmon. Ayisiyiyo kuphela iphezulu kumafutha anempilo, kodwa i-85g / 3oz encinci ekhonzayo ibonelela nge-15 grams yeprotheni esemgangathweni. Iprotheyini ibalulekile kwimpilo ephezulu kunye nelitye lembombo lomzimba wakho. Iprotein isetyenziswa ngumzimba wakho ukunceda ukwakha kunye nokulungisa izicubu, isetyenziselwa ukwenza iihomoni, kwaye iyafuneka ekwakheni izihlunu, ithambo, intlala kunye nolusu.
# 3: isodiyam
Enye yezona zinto zibalulekileyo ekufuneka uzikhumbule kwi-ketogenic diet ukufumana i-electrolyte eyaneleyo. Uninzi lwabantu lufundiswa ukuba i-sodium imbi, kodwa iyiminerali ebalulekileyo ekufuneka umzimba wakho usebenze ngokufanelekileyo. Ukungalingani kwe-Electrolyte nayo yingxaki eqhelekileyo phakathi kwabo batshintshela kwi-ketogenic diet. I-salmon etshayayo iphezulu kwi-sodium, ngoko inokunceda ukubuyisela kunye nokulinganisela i-electrolytes, leyo uya kuphepha iimpawu ze-keto flu.
Akusayi kubakho nomona ngayo yonke le ndalo intle yeavokhado kwimidiya yoluntu. Le recipe ayilungile nje kuphela, kodwa igcwele izondlo ezimangalisayo kakhulu. Awunakuze ucinge ukuba isidlo sakusasa siyadika xa unayo le Keto Avocado Smoked Salmon Toast kwisicwangciso sakho sokutya seveki.
Ukuhlaziya i-Keto Avocado Umsi weSalmon Toast
- Ixesha elipheleleyo: I-5 minutos.
- Ukusebenza: 2 izilayi.
Izithako
- I-tablespoon ye-1 ibhotela ingca.
- Izilayi ezi-2 zesonka somgubo we-almond.
- 60 g / 2 oz yesalmon etshayayo.
- I-1/2 yeavokhado ephakathi.
- I-1 ikhukhamba encinci (yinqumle ibe ngamacwecwe amancinci okanye amacwecwe amancinci).
- I-1 pinch ye-red pepper flakes.
- 1 ityuwa encinci.
- I-1 pinch yepepper
- 1/4 ithisipuni dill entsha.
- 1/2 isipuni se-capers (inqunyulwe).
- I-tablespoon ye-1 ye-anyanisi ebomvu, icwecwe.
Imiyalelo
- Ngobubele sasaza izilayi ezibini zesonka se-almond kunye ne-toast de ibe yigolide.
- Khupha i-avokhado kwisilayi ngasinye sesonka kwaye usicube ngefolokhwe. Gcoba ityuwa kunye nepepper. Yongeza ikhukhamba kunye nezilayi zesalmon. Yongeza i-pinch ye-red pepper flakes kunye netyuwa / ipepper eninzi. Gcoba nge-capers, i-dill entsha, kunye ne-anyanisi ebomvu.
Ukutya
- Ubungakanani besahlulo: 2 izilayi.
- Iikhalori: 418.
- Amafutha: I-33 g.
- Iicarbohydrate: I-6 g.
- Iprotein: I-22 g.